What is the Mediterranean diet, and how is it different from any other 'diet' plan?

The Mediterranean is a region known throughout the world for its rare beauty.  With pristine waters, impeccable beaches and mountainous landscapes, it is only fitting that so much of our modern world seems rooted in its mythology.  The cultures of the Mediterranean are known for the richness of their traditions, particularly the vast and complex histories which contributed to the very making of Western society.  Yet, in light of all of these varied pasts, there seems to be a common thread which ties these countries to one another, and to us: food. 

When looking at a map of the countries which line the shores of the Mediterranean Sea, one is easily awed by the cultural palate presented: Greece, Italy, Spain, France, Israel, Lebanon, Egypt, Turkey...the list goes on and on. And while each geographic region adds its own unique ingredients and methods of preparation, there are a few staples essential to the Mediterranean diet, which have come to define not only the cuisine, but the entire Mediterranean lifestyle. This lifestyle has long been known as one of good health, enjoyment, and longevity. But it wasn't until recently that the science behind the Mediterranean diet came to the forefront of nutrition, particularly in the face of a global health crisis of widespread heart disease, diabetes, and obesity.

In March of 2011, the New England Journal of Medicine published a study begun by Dr. Ramon Estruch, a Professor of Medicine at the University of Barcelona.  In cooperation with physicians and health experts worldwide, a study of 7,447 individuals was conducted, all of whom were overweight, smoked, had diabetes, or were shown to be "high risk" candidates. All participants were put on one of three diets.  The results of the study were so clear, that after 5 years, it was considered unethical to continue testing.  The participants who were instructed to follow a "Mediterranean Diet" saw, across the board, a 30% reduction in the risk factors which contribute to metabolic syndrome (high blood pressure, high blood sugar, unhealthy cholesterol, abdominal fat).  And not only did participants show phenomenal results, they CONTINUED to eat according to the precepts of the Mediterranean diet, long after the study was finished. Now the question is:

    "What is the Mediterranean diet, and how is it different from any other 'diet' plan?"

First of all, the Mediterranean diet is not a "diet".  It simply emphasizes healthier choices, while making food an enjoyable, shared experience. In simple terms, it emphasizes the following:

• Plant-Based Foods
• Limited Red Meat
• Fish/Poultry Twice a Week
• Plenty of Exercise
• Replacing Butter with Olive Oil
• Herbs/Spices Instead of Salt
• Red Wine In Moderation
• Eating With Family & Friends

This list is not one of sacrifice. It is about moderation. It is about enjoyment...eating with friends...drinking wine...plenty of exercise (which can include swimming, walking, dancing, etc.).  Anyone reading this list can imagine themselves swimming on the beach all day, and then going out to a beautiful dinner with loved ones. The sensory enjoyment is implicit in each point on the list...the attention to detail, the sense of connection to life and to nature. All of this lends itself to a more holistic sense of well-being, which has substantial effects on one's overall health. 

Speaking of health, individuals who followed the Mediterranean diet, showed lower levels of oxidized LDL (bad cholesterol). By lowering the intake of trans fats and saturated fats, and substituting them with monounsaturated fats like nuts and olive oil, LDL was significantly lowered, particularly in "high risk" individuals.   Mono/polyunsaturated fats such as olive oil and nuts also contain linolenic acid (omega-3s), which lowers triglycerides, decreases blood clots, decreases the risk of a sudden heart attack, improves vascular health, and moderates blood pressure. In addition, extra virgin and virgin olive oil provide the highest protective plant compounds, providing excellent antioxidant effects.  In essence, by simply substituting organic and natural foods for processed foods, one receives much greater benefits to their health, without feeling like they are 'dieting'. 

But there must be a catch...Surely, following this 'natural' diet must be much more costly...

Actually not.  The Atlantic recently published an article about Dr. Mary Flynn, who conducted an experiment with patrons of the Rhode Island Food Bank.  She recruited 83 participants, 63 of whom completed the course. She began by offering 6 weeks of cooking classes on how to follow a Mediterranean or low-fat diet, making meals that were primarily non-meat based (as most low-income households cannot afford it), and could be made in ten to fifteen minutes.  After class, participants were given groceries, with no additional information, and no instructions on what to buy in the future.  They were then followed for 6 months to watch their eating habits.  The results were staggering.  All of the participants who had been instructed how to follow a Mediterranean diet, made 3+ meals a week which followed the diet, and naturally eliminated meat, soda, and dessert. Not only that, participants reported spending half as much on a weekly basis on food, and reliance on food pantries by program participants dropped from 68 to 54%.  Prior to the cooking classes, 48% were food insecure, meaning they reported having no steady access to food. After the classes, that number dropped to 33%.  In addition, although this had no direct relationship to the study, half the participants lost weight.

Given the undeniable validity of all of this information and research, it seems only fair to pass it along.  Whether it is for reasons of health or wealth, the Mediterranean diet, and lifestyle, have something valuable to offer everyone...

And HUB'S is always happy to help you along your way!!!!

Στην υγειά μας (Cheers!)